Triceps Dips Update

I really enjoyed my short two week dips challenge. It was very profitable. My initial test to see my maximum, before starting on September 16, 2008, was 12 triceps dips. After two weeks of training, I was able to do 30 consecutive triceps dips. Since finishing my two week program on September 26, 2008, I still am able to do 30 consecutive triceps dips. That seems pretty good after three months. I enjoy them so much that I try to do a test every Monday afternoon.

Triceps Dips Week 2 Day 3

I'm not as sore as I was before my Wed. workout. Starting to think I'm getting to the end of the return on investment of this triceps dips program. Thinking hard about changing to another muscle group on Monday. I am also evaluating the issue of having to buy all new shirts. I think if I lay off these push ups and triceps dips, I might not have to buy new shirts. It is very hard to find affordable quality shirts here in Abidjan, Cote d'Ivoire.

I like this demonstration of the chair method of triceps dips. Not everyone has a swimming pool that can be used year round. If you click on the photo, you will go to a page with a gif image that shows how to do chair dips. She displays an easy method, using a little help from the legs. It might be better for a person who is overweight or new to weight resistance training.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 30 = 90 triceps dips in about 13 minutes.

Triceps Dips Week 2 Day 2

I'm really feeling this triceps workout. It is definitely working my body in new ways. I can feel the changes in muscles in all of my back, from my bottom to my neck. It is also working my pectorals. I can't explain why this is so, but I feel it for sure.

I am still doing my triceps dips at the corner of our pool, with nearly total body weight. Graphic on the right displays the chair method for doing triceps dips. Click the photo to see a full motion video and tips for doing chair triceps dips correctly.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 26 = 86 triceps dips in about 13 minutes.

Triceps Dips Week 2 Day 1

It is fun to continue this triceps dips program. Today, I decided to extend my rest period between sets to 90 seconds. My sets today were 15, 15, 15, 15, 20 = 80 total dips. 

Once again I was able to significantly increase my quantity of dips. The first 4 sets reflected an increase in 50%, from 10 to 15 repetitions each set last week. My maximum repetitions to failure was the same as last time. The total number of dips was 33% more repetitions than my last work out.

These are really major increases in strength and endurance over such a short period of only 4 workouts. I wonder if it might be better to quit the program before the goal of six weeks. Then cycle into another program. The level of productivity drops off in the later weeks. The ACE training manual advises changing your workout routine every 2 to 6 weeks.

Triceps Dips Week 1 Day 3

It's been two days since my last triceps dips workout. Yesterday, it was too cool and wet to get into the pool. Today was beautiful.

Warmed up my muscles first, doing 10 minutes of water aerobics, using our air filled water dumbbells. That got the blood flowing.

I then did the following sets: 10, 10, 10, 10, 20 = 60 total triceps dips at the corner of our apartment's pool. The 5th set was, as usual, up to failure. It is really encouraging to already be able to do 20 consecutive triceps dips after only 3 workouts. That amounts to more than 66% increase in my ability to do consecutive triceps dips.

What makes it even more encouraging is that I did the 5 sets and total of 60 dips in less than 7 minutes. When I did my initial test to see my maximum ability, I only did water aerobics warm up. So to do 20 consecutive triceps dips after only 60 seconds rest from doing the previous 4 sets is really exciting to me.

You can also experience great strength gains. There is nothing special about my physical ability. I'm just a 52 year old guy playing around in the pool.  Just make a commitment to do a 2-6 week program! It will give you a lot more strength. 

You don't have to do your triceps dips in a pool. You can also do them on a chair. Put your hands on the seat of a stable chair, with your feet on the floor out in front of you. These will be much easier than my pool corner triceps dips.

Triceps Dips Week 1 Day 2

Arnold Schwarzenegger - triceps
Originally uploaded by d_vdm

Had another great workout yesterday. Did it in the evening after work, in our pool. My sets were as follows: 10, 10, 10, 10, 15 = 55 total triceps dips. Pretty encouraging to be already making good gains over my initial max test of 12 dips. Amazing to me that I was able to do 3 more than the 1st test, after already doing 40 dips, with only a 60 second rest between sets.

I spend my rest time doing water aerobics with air barbells. So I keep moving for an active recovery. Seems to work OK.

I'm noticing some good workout burn the day after. Like push ups, triceps dips also work many other muscles. I can feel the ache in my back, shoulders and pectorals. I think it was a good choice after my six weeks of push ups.

Triceps Dips Week 1 Day 1

Arnold Schwarzenegger - triceps dips
Originally uploaded by d_vdm

I'm doing dips now when I swim, on Monday, Wednesday and Friday. I do them at the corner of our apartment's pool. I face the corner and go down to 90 degrees at my elbows. My score was 12 dips for my initial test.

I'll have to get our scale outside to see what the total weight is on my hands. It won't be my full weight, because my legs are in the water. However, I'm sure it will be more than my push up weight of 100 lbs.

I'm thinking that I will follow the 100 pushups workout program. I forgot to look at it before I got in the pool today, so I just made up the first workout. I did 5 sets of 10 each. It felt like a good challenge. I'll take a look at the pushup paper before I do it next time.